A tempo run is run where you do a good warm-up, typically 20 minutes, run at 'tempo pace' for 8 to 12 minutes, then do a cool down run. Tempo pace is the pace which you can sustain for one hour. I estimate my tempo pace at 4 min/km which equals 15k/hr.
So today I did my first tempo run of the season. It lasted 8 minutes at my 4min/km pace. The total run was 9k. I know running fast doesn't get easier, but I do wonder if there will come a time when running 4 minute kilometers won't seem so hard.
Spinning was also on the agenda, of which I did 1 hour on the trainer and followed that up with my bi-weekly 30 minute weight routine. Not a bad day... I am looking forward to getting some quality zzzz's though.
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